Is Your Snoring Causing You To Lose Sleep? These Tips Can Help!

TIP! To prevent snoring, alter your sleep position. Sleeping on your back will make you more likely to snore.

If you snore, you are certainly not alone. This affliction affects 40% of men and 25% of women. Snoring frequency can increase as you age. If you wish to help yourself, your partner, or another loved one to stop snoring for good, read on!

TIP! Some people find effective relief from their snoring problems by propping themselves up in bed, practically seated upright, using several pillows. By sitting upright while sleeping will help nasal drainage from clogging up the nasal passages.

To stop snoring, you must discover the reason you are snoring to begin with. If you have a condition that causes snoring, you must get it resolved if you want to stop. Whether the problem is serious or not, your snoring could get worse over time.

TIP! Maintaining a healthy weight will help keep snoring at bay. Body weight may not always exacerbate snoring; however, if there is extra fat within the neck area, your airways could be constricted and this does lead to snoring.

Many people find significant relief from snoring by sleeping in a more upright position using several pillows as props. This keeps any nasal drainage from gathering in the passages in the nose, and instead allows them to flow down into the lungs. This will prevent most snoring.

Throat Muscles

TIP! Sliding your tongue behind your upper front teeth can be a good exercise to try to cut your snoring to a minimum. Slide your tongue toward the back of your mouth and bring it back to the front for about three minutes.

It sounds silly, but singing may actually cure your snoring. Singing relies on your throat muscles and makes them stronger. Weakness in these same muscles causes snoring problems. By increasing the strength of your throat muscles, you will reduce the occurrence of snoring. Playing the sax or trumpet can also build up the muscles in your throat.

TIP! When trying to prevent snoring, try sleeping on your side at night. People who lie on their backs are more likely to snore.

To keep yourself from snoring, make sure your nasal passages are open. If you are congested, or your nasal passages become constricted, you’ll snore. Placing a humidifier in your room, using a vapor rub or a neti pot can all help you to clear out your nose when you have a cold, and stop your snoring. You may also use nasal strips that lift the nostrils, which allows more air to go through.

TIP! Check out any medications you are on for potential causes of your snoring. Certain medications dry out the nasal membranes, which can make them swell and reduce how much air can pass through them.

Congestion from allergies or other conditions which plug up your nose will cause snoring. Air can be blocked from coming through nasal passages which can cause you to snore. Before you go to sleep, take a decongestant to sleep better.

TIP! Run a humidifier each night when you go to bed. Humidifiers put out a consistent stream of warm vapor that can moisturize the air.

Replace your pillow with a firmer one to reduce your snoring. Softer pillows end up making your throat muscles relax, causing your air passages to narrow. Because air is having a harder time getting through, you’ll start snoring. One way you can help keep these passageways open is to use a firmer pillow.

TIP! One way to stop your snoring is to sleep in a different position than usual. Snoring is quite common among the back sleepers.

To lessen your snoring, exercise your tongue by sliding it against the backside of your front teeth. For three minutes, keep sliding your tongue backwards and then bringing it back up against your teeth. Believe it or not, this will actually strengthen your muscles and open the airways that are crucial for reducing snoring.

TIP! Try the tennis ball remedy to alleviate snoring. Attach the tennis ball to the backside of whatever you wear to bed prior to getting into bed.

Singing can help you stop snoring. Some doctors recommend singing as a means for building up palate and throat muscles. When these muscles are toned, your air passages are less likely to narrow at night, and once you fall asleep, snoring should not be an issue.

TIP! It’s time for your tongue to start getting a regular workout. One exercise to increase the tone of your tongue is to flex and extend your tongue.

Ask your doctor to investigate your medications, if you suddenly start to snore. Some medications dry nasal membranes which makes them swell and impede the flow of air. Other medicines can have a sedative effect, that makes your throat muscles relax so much that you cannot get enough air when you sleep.

TIP! An adjustable bed is a tool which can help reduce snoring. You can raise the head of an adjustable bed so that you can sleep in a semi-upright position.

Eating small meals in the early evening can reduce snoring. Large meals that are eaten too close to sleep fill the stomach. This pushes your diaphragm up, causing pressure and obstruction to your airways. A narrowed throat and reduced airflow are one of the main causes of snoring.

TIP! While it might be hard news to take, you can stop snoring by losing weight. When you gain weight, it not only builds up in the body, but the neck area as well.

Snoring irritates both you, and the one you sleep with. It may be dangerous medically, but it all depends on the cause. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Use the advice that you have learned from this article and appreciate more nights of quiet sleeping.